Whether you're looking to bulk up or slim down, swimming at least once a week for 30 or more minutes has numerous health benefits. Taking a dip can reduce the risk of chronic diseases men face, including heart disease, and burns about 300 calories in the average 130-pound male. If you're just getting started, setting attainable goals and easing into a routine will help you take to swimming like a fish takes to water.

Different Strokes

Swimming uses most of the body's major muscle groups. Your legs, core, back, chest and arms are all involved in propelling your body through the water. Beginning swimmers should use the backstroke, as it uses major muscle groups but keeps your head above water, giving you the chance to breathe regularly. As you gain cardiovascular endurance, move to the sidestroke.

Count Laps, Not Calories

Swimming is a calorie killer, but instead of focusing on the calories you burn in the water, focus on the number of laps you're doing and breaths you're taking. Start off by swimming 25-yard lengths of the pool eight times, resting for five breaths between each lap. Then swim 25, 50, 75 and finally 100 yards, resting for five breaths after each distance. Your initial goal should be to finish this routine once, but work up to repeating it three times in one 30-minute session. Remember to use the backstroke when you begin your swimming regimen, but switch to sidestroke after a few weeks for at least three or four laps.

Proper Form

Set yourself up for success by focusing on proper form early on in your new swimming workout. In your first set of eight 25-yard laps, focus on keeping the muscles in your core and lower back engaged. Doing so will stop your midsection from sagging and keep your arms and legs propelling you through the water. In your second set, focus on your arms and hands. With each stroke you take, keep your hands broad and flat. Imagine that you aren't pushing through the water as much as pulling your body over its surface to attain maximum speed and propulsion. In your third set of 25-yard laps, count how many strokes it takes you to complete 25 yards. Set a goal to finish subsequent laps in your next session with matching or fewer strokes.

Stretch It Out

Stretching is often a forgotten component to a good beginning swimmer's workout. After you're done in the water, though, your workout isn't over. Dynamic stretches such as lunges and toe touches increase flexibility and can help soothe tired, sore muscles. Stretching for at least 10 minutes after your swim can improve the time it takes your muscles to recover from your session, too.

About the Author

Based in Denver, Parker Bowles has been a wellness writer since 2006. Her work has appeared in "Yoga Journal," "Elephant Journal" and "CafeWell." Bowles holds a Bachelor of Science in biology with a concentration in nutrition from the College of William and Mary and a Master of Science in kinesiology from King's College. She is also a certified health coach with a certificate in holistic health and nutrition from the Institute for Integrative Nutrition.